Greyskull LP

Greyskull LP (Linear Progression) is a strength training program created by John Sheaffer, also known as "Johnny Pain." It is widely considered one of the best programs for beginners and intermediates looking to build strength and muscle simultaneously.

The Creator: John Sheaffer

John Sheaffer is a strength coach and author who developed the Greyskull LP method to address some of the shortcomings he perceived in other popular beginner programs. His approach emphasizes aggression, intensity, and flexibility.

The Methodology

Greyskull LP is built on the principle of linear progression, meaning you add weight to the bar every time you successfully complete a lift. However, it introduces a key twist: the AMRAP set.

Key Features

1. AMRAP Sets: The final set of your main lifts is performed for "As Many Reps As Possible." This allows you to push yourself and set rep records even if the weight isn't a maximal load.
2. The Reset: If you fail to hit the target reps, you reduce the weight by 10% and build back up. The AMRAP sets during this "reset" phase allow you to set new rep records and build muscle mass.
3. 3 Days Per Week: The program is typically performed on a 3-day split (e.g., Monday, Wednesday, Friday).
4. Phraks Variant: A popular variation known as "Phrak's Greyskull LP" adds more pulling volume (Chin-ups and Rows) to balance the pushing movements.

This approach prevents the "grind" often associated with linear progression and keeps training fun and challenging.